This low carb keto breakfast bowl is a delicious and easy way to start your day. It’s packed with protein, uses simple ingredients and you can make it quickly for a flavorful breakfast any day of the week. Each serving has only 254 calories, 5 grams net carbs and 14.4 grams of protein for a satisfying breakfast.
You might also like this keto berry cottage cheese protein bowl or these keto savory breakfast cookies!
The thing I love about this keto breakfast bowl is not only is it delicious to me, it is also easy to customize with low carb ingredients so you can change it up with what you have on hand. Even if you aren’t on a keto or low carb diet, this breakfast bowl is quick, filling and a healthy way to start your day.
You can also make a big batch and freeze so you have a few healthy breakfasts or lunches on hand. So keep this one in mind if you are into meal planning and meal prepping.
What it includes is some scrambled eggs, sauteed sweet bell peppers, garlic power greens and homemade turkey sausage. It was really delicious and I just loved how colorful and healthy it all was.
Recipe ingredients I used.
All you need to make this tasty sausage and egg breakfast bowl is eggs, cream, breakfast sausage, power greens, olive oil, garlic, sweet bell peppers, salt and black pepper.
- sausage – I used my ground turkey breakfast sausage which is just ground turkey and seasonings. You can use any kind of sausage you want be it Italian, breakfast, chicken, turkey, etc.
- eggs and heavy cream – The scrambled eggs are made from eggs and heavy whipping cream. You can add cottage cheese instead of the cream for more protein or try melted butter if you don’t like dairy. Lastly you can eliminate the cream altogether if you want to lower the fat content.
- powder greens and peppers – The power greens I bought were a mixture of baby spinach, chard, mizuna and kale and I got it at Aldi . If you can’t find anything like this you can just use baby spinach or any greens you would like. For the peppers I used sweet bell peppers but you can use poblanos, green peppers, banana peppers, or a combination of all of these.
The ingredients are really pretty basic and you can change them up if you. See below for other foods you can try in your breakfast bowl.
Breakfast bowl variations.
Here are some other ideas for variations.
- Instead of eggs you could saute cauliflower rice in butter and use that as the base. Maybe add a little seasonings like onion powder, garlic powder and paprika.
- For the protein you can use bacon, ham or even tofu if you want a vegetarian breakfast. You can also add a dollop of cottage cheese or shredded cheese for a boost of protein too.
- For more veggies you can add sauteed mushrooms, tomatoes, radishes or turnips (which taste a bit like potatoes), broccoli, cauliflower rice, zucchini, etc.
- To change the flavor add some seasonings and spices. Try Mexican seasonings with ground turkey along with avocado. Or use Italian sausage and sauté cherry tomatoes. And for Asian flavors try a tofu scramble, cilantro, and soy sauce or garlic chili oil with the greens.
See below for carb counts of various ingredients you can use in this recipe.
How to make a keto breakfast bowl.
Step 1: First let’s make the power greens. Add just 2 teaspoons of olive oil to a large nonstick skillet. Heat to medium heat and add a clove of crushed garlic. Saute for 1 minute then start adding the greens.
As soon as they heat up the will wilt and shrink. Keep cooking until you get all of the greens cooked. This should only take 3-4 minutes. Below you can see how the big container shrunk down quite a bit. Take them out of the pan and set aside. Not need to use a separate skillet.
Step 2: Next use the same pan to saute the bell peppers. Just add 1 teaspoon of olive oil and cook the peppers until they soften. This should take just a few minutes if your slices are thin.
Step 3: Take out the peppers and make your scrambled eggs. I like to put my eggs and cream in a blender to get them well mixed. Then I spray the same nonstick skillet, pour in the egg mixture and cook the scrambled eggs.
When they are done set aside and start on the sausage.
Step 4: Spray the pan with nonstick cooking spray and add the sausage. Cook it until it’s nice browned and cooked through.
Step 5: Assemble the keto breakfast bowls by using 3 freezer meal containers. Divide each of the cooked ingredients into thirds and place them in the storage containers. Place in the freezer for your quick low carb breakfast!
You can mix all of these together and eat it like that if you want. Whatever floats your boat. Look how colorful and healthy that looks! And for a little heat, feel free to add some hot pepper flakes or hot sauce.
TIP: If you are looking for low carb breakfast potatoes, try these easy keto rasdish and turnip hash browns with bacon. Believe me when I say they make a great potato substitute.
What can I put in a keto breakfast bowl?
Below is a list of topping low carb ingredients that you can put in your breakfast bowl. I’ve given my estimated carb count for all of them and all are cooked. This will help you if you want to change your breakfast bowl up a bit.
You can also use this list if you are on a low calorie diet or eat vegetarian to help you decide what favorite toppings to put in it.
- breakfast sausage – 3 oz / 330 calories / 0g net carbs
- bacon – 3 slices / 130 calories / 0.3g net carbs
- ham – 3 oz / 134 calories / 0g net carbs
- canadian bacon – 2 slices / 89 calories / 1.0g net carbs
- turkey sausage (mine recipe) – 3 oz / 166 calories / 0.1g net carbs
- ground beef – 3 oz / 185 calories / 0g net carbs
- broccoli – ⅓ cup / 18 calories / 2g net carbs
- peppers – ⅓ cup / 15 calories / 2g net carbs
- cooked spinach – ⅓ cup / 14 calories / 0.8g net carbs
- asparagus – ⅓ cup / 9 calories / 0.8g net carbs
- cooked mushrooms – ⅓ cup / 15 calories / 1.7g net carbs
- zucchini – ⅓ cup / 11 calories / 1.3g net carbs
- grape tomatoes – ⅓ cup / 11 calories / 1.6g net carbs
- green onions – 2 whole / 16 calories / 2.4g net carbs
- jalapenos – 2 / 8 calories / 0.9g net carbs
- avocado – ½ avocado / 114 calories / 0.7g net carbs
- chunky salsa – ⅓ cup / 25 calories / 3g net carbs
- sour cream – 1 tablespoon / 30 calories / 0.5g net carbs
- cheddar cheese – 2 oz / 226 calories / 0.7g net carbs
- feta cheese – ⅓ cup / 132 calories / 2.0g net carbs
- parmesan cheese – 3 tablespoons / 65 calories / 0.6g net carbs
- hot sauce – 3 tablespoons / 0 calories / 0g net carbs
- eggs – 2 eggs / 140 calories / 2g net carbs
- cauliflower – ⅓ cup / 10 calories / 0.7g net carbs
- tofu – 3 oz / 86 calories / 1.1g net carbs
How to freeze this bowl for meal prep.
I bought this great glass storage containers awhile back and they have been wonderful for freezing meals and for meal prep. They hold 28 oz. and they are one of my favorite products for meal prep.
Recently I had leftovers when I was making lasagna and made a mini lasagna in this container. I froze it and just popped it in the oven for my son one night. They are dishwasher safe, freezer, oven and microwave safe.
I’ve also bought these plastic food containers that I also use. They wear out after awhile but they too are great for freezing meals like this one. They are 25 oz. but of course they are not oven safe.
- To freeze these sausage and egg breakfast bowls, just place the different foods in the container. Make sure they have cooled off a bit and then place the lid on and freeze.
- To reheat, take out the breakfast meals and place in the microwave oven. Heat for a few minutes until warmed through.
- Try to mark them with a title and date so you know what they are. I like to use masking tape because it comes off easily when cleaning them.
I hope you give these yummy bowls a try. With my list above you use your toppings of choice and stick to your low carb diet. Check out all these other keto breakfast ideas!
The nutritional information for 1 whole keto breakfast bowl is 254 calories / 17.7g fat / 8.3g carbs / 2.3g fiber / 14.4g protein = 5g net carbs
Keto Breakfast Bowl Recipe
These yummy keto breakfast bowls are great for meal planning. Eat one then freeze the rest for quick low carb breafkast or even lunch. Full of healthy veggies and protein, these keto meals are a great way to start your day.
Ingredients
- 5 oz greens (or baby spinach)
- 1 clove garlic, crushed
- 1 tablespoon olive oil (used in two dishes)
- 1 cup bell peppers, sliced
- ½ pound breakfast sausage
- 6 eggs
- 2 tablespoons heavy cream
Instructions
- Heat up a large nonstick skillet to medium heat and then add 2 teaspoons of olive oil and the crushed garlic. Saute for a minute and then add the greens. Start with a big handful and keep mixing to wilt and shrink the greens. Keep adding more until all the greens are done. You can season with salt and black pepper if you wish. Take the greens out of the pan and set aside.
- Usign the same pan, again heat to medium heat and add the remaining 1 teaspoon of olive oil and then the bell peppers. Saute until softened which should take about 4-5 minutes. When done take out of the pan and set aside.
- Using the same pan, spray with nonstick cooking spray and heat to medium heat. In a blender add the eggs and cream and blend until well combined. Pour into the preheated pan and cook as you would scrambled eggs. Use a silicone spatula to push the outside toward the middle until you get all the eggs cooked then take out of the pan and set aside.
- Lastly use the same pan for the last time and spray again with the cooking spray. Brown sausage until there is no pink showing and it's cooked through.
- This recipe will make 3 breakfast bowls. So set out your freezer containers and allot ⅓ of each of the 4 foods and place them in your containers. Place a lid on the containers and set in the freezer. Alternatively you can just mix all the components togtether and divide them into 3 containers and freeze.
Notes
The nutritional information for 1 whole keto breakfast bowl is 254 calories / 17.7g fat / 8.3g carbs / 2.3g fiber / 14.4g protein = 5g net carbs
Please note that I used my own turkey breakfast sausage in this recipe and the power greens. Your ingredients may have different carb counts so please calculate yourself for accuracy. However they should be close to what I have as theese are all pretty low carb vegetables and ingredients.
Nutrition Information:
Yield: 3 Serving Size: 1Amount Per Serving: Calories: 254
Tess says
Hello! Can you store them in the fridge?
Denise says
Hi Tess, yes you can store them in the fridge for us to 4 days. Hope you like them!
Melisssa says
What is your best heating Instructures from frozen?
Denise says
Hi Melissa, I mention in the post that I use these glass storage containers which are great for recipes like this. To reheat them I just microwave for a few minutes until heated through. I don’t know the exact timing….but I would check after 1 1/2 minutes and place it back in to cook more if it’s not done. Hope you like them!